Shovelling Snow Without Back Pain: Physio Tips for Winter Storms

If you’ve been following our last post, “From Desk to Deadlift: How Poor Posture Sets Up Your Lower Back for Trouble,” you already know this truth: your lower back is usually doesn't "randomly" break down from one moment, it's often the final straw on top of a stacked workload. And during winter in Toronto? that workload often includes something brutal: Shovelling snow! When a big snowstorm hits, shovelling becomes the perfect recipe for lower back pain: bending, twisting, lifting, slipping, cold muscles, rushed effort — and doing it repeatedly for 20–60 minutes straight.

So today, let’s talk about why shovelling triggers back pain, and how you can protect your spine and shovel smarter (without feeling like you need a personal trainer just to clear your driveway).

Why Snow Shovelling Hurts Your Lower Back

Shovelling doesn’t feel like exercise — but your body treats it like a workout.

Here’s what makes it risky:

1) You’re lifting awkward weight, repeatedly

Snow looks light and until it’s heavy.Wet snow can weigh a lot, and every scoop becomes a mini deadlift with twist combo.

2) Cold muscles don’t love sudden effort

In colder weather, your muscles and joints tend to feel stiffer, and your body needs longer to “wake up.”

3) Most people shovel with their back, not their hips

Just like the “desk back” deadlift problem we talked about in the last blog post:

• rounded spine

• weak glute support

• core not engaged

• hips not doing the work

That same pattern is exactly what happens during shovelling.

4) Twisting is the big danger

Most back strains happen when people do this:

lift → twist → toss

That twisting motion under load is one of the biggest triggers for low back flare-ups.

Before You Shovel: 2-Minute Warm-Up (Seriously Worth It)

You don’t need a full mobility routine. Just do this quick reset:

1) March in place x 30 seconds

March in spot-Get the blood going

2) Hip hinge practice x 8 reps

Hip hinge-Hands on hips, push hips back like you’re closing a car door with your butt.This teaches your body to lift with hips, not spine.

3) Easy trunk rotations x 10 seconds each side

Gentle rotation to reduce stiffness (don’t force it).

Snowstorms don’t cause lower back pain on their own but how your body handles the load does. Between long hours at a desk, reduced winter activity, and suddenly shovelling heavy snow, your lower back often ends up doing more work than it’s prepared for. The good news? A few smart adjustments: warming up, using your hips, avoiding twisting, and pacing yourself can dramatically lower your risk of pain or injury.

If your back flares up every winter, feels stiff for days after shovelling, or never fully recovers between storms, that’s your body telling you something needs attention. Addressing the issue early can prevent minor irritation from turning into a recurring problem that affects work, workouts, and daily life.

At Renaissance Physio & Wellness, we help people stay active year-round and whether that means sitting better at work, lifting stronger in the gym, or simply shovelling snow without fear of throwing your back out.

If lower back pain is holding you back this winter, book a free 15-minute consultation and let’s make sure your body is ready for whatever the next storm brings. Remember, your body deserves better!